Sunday, Dec. 28, 2025

cfelation
Dec 28, 2025
1 min read

Warm up

3 Rounds if:

1 min wall sit

1 min bar Hang

1 min KB OH Walk

Then

3 mins Cardio

2 mins stretch (any)

1 min plank

pvc

2 mins practice Bar MU transition

WOD

Tabata Hollow Rocks (1st 2 rds-bicycles)

4 mins Bike/Row/ ski (can mix)

Tabata Push Presses or Strict Presses (95/135)

4 mins Devil Dogs

Rest 1 min

Then,

2 min Hollow Rocks!!

Recent Posts

See All

Wednesday, March 11, 2026

Be sure to put your points from this week on this spreadsheet and send it to your team captain to help us keep track! You need to click on "make a copy" to be able to edit it. Team captain contact inf

Tuesday, March 10, 2026

EVERYONE!!!! Let’s make this last Cf OPEN WORKOUT on Saturday a DAY TO REMEMBER!!: PR, 1st timer, world record, whatever!! It’s been a great time and let’s go out w/ a bang!!! After the WOD WE WILL

Monday, March 9, 2026

Awesome turnout Saturday! If you did not get in to do the open 26.2 please get in on Monday you have till 7 PM! Its a tight battle, lets ALL show up this Saturday!!! Warm up Runners Michael phelps As

Comments